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Doctor's Advice

Advice From Our Sleep Expert
Having trouble falling asleep? Here’s some advice from our in-house sleep expert to help you sleep better.

Stick to a schedule - Try to go to bed and get up at around the same time every day. This helps reinforce your body's sleep-wake cycle and can help you fall asleep faster at night.

Regulate your food intake before bedtime - Ideally, dinner should be light and be taken about two hours before sleeping. If you are prone to heartburns, avoid spicy or fatty foods which can aggravate the condition and disrupt your sleep. It is also important to limit how much liquid you consume before going to bed. Too much liquid can cause you to wake up repeatedly for visits to the bathroom.

Avoid alcohol, nicotine and caffeine - Alcohol, nicotine and caffeine should be avoided in the evenings as these are stimulants that can keep you awake. Although alcohol may initially act as sedative, it cold produces a number of sleep-impairing effects in the long run.

Exercise regularly - Regular physical activity can help you fall asleep faster and make your sleep more wholesome. However, don’t exercise within three hours of your bedtime. Also, exercising right before bed time may make falling asleep more difficult.

Make your bedroom comfortable - Create an ideal sleep environment in your bedroom. Adjust the lighting, temperature, and noise level to your preferences.

Don't worry about not getting enough sleep - Try not to worry about how much you sleep as it can start a cycle of negative thoughts that contribute to a condition known as "learned insomnia. Learned insomnia occurs when you worry so much about whether or not you will be able to get adequate sleep.

Go to bed only when you are feeling really tired and sleepy - Don’t force yourself to sleep. The very attempt actually awakes you, making it more difficult to sleep. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you truly felly sleepy.

Try not to look at the alarm clock at night - Looking at the clock promotes increased anxiety and obsession about time.

Choose a comfortable mattress and pillow

Avoid oversleeping - Don't oversleep to make up for a poor night's sleep. Doing so for even a couple of days can reset your body clock and make it harder for you to sleep at night.

Try to sleep primarily at night (Avoid Naps) – Limit daytime sleep, to about half an hour, as it may steal hours from your night time slumber. If you're a regular napper, and experiencing difficulty falling or staying asleep at night, give up the nap and see what happens.

Pressure Point Elimination
Uniform weight distribution and elimination of pressure points are the hallmarks of a truly great mattress. Pressure points are nothing but points on the body, such as on the shoulders and the hip, that bear the most weight and pressure when lying down. These points can restrict blood flow, causing discomfort and the need to adjust one's sleeping position, often leading to interrupted sleep. Thus, pressure relief is a key measure of comfort in a mattress.

The Human Body
As the human body is in constant motion for much of the day, it needs to be adequately supported while it truly rests during sleep. The mattress has an important role in this and should provide uniform support from head to toe while distributing pressure evenly across the body to help circulation, decrease body movement and enhance sleep quality. A good mattress gently support the body at all points and keeps the spine in the same shape as a person in the standing posture. This is critical as our spine has a natural curve and has the opportunity to align in a healthy position during sleep. Improper sleep postures are a major cause of body pain and restless sleep. According to doctors, sleeping on your back is healthy for the spine as it is in this horizontal sleeping posture that the spine has the best ability to align itself naturally

How much sleep does the human body require?
Infants - About 16 hours per day
Babies and toddlers - From 6 months to 3 years: between 10 and 14 hours per day.
Children – Between 3 and 12 years: 9-12 hours per day.
Teenagers - About 9 hours of sleep per night.
Adults - 7 to 8 hours of sleep.

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